Hardcore Check in January 20,2010 Wednesday

[WD]

This morning I am doing Rachel's Base phase workout A. This time I am adding some weight to some of it and I will add arms to it. I watched her interviews that she had and was hoping to see her muscle definition. She wore a jacket in both I did get good results from her before though and the workouts do not look easy as you progress.

Linda, to roll the front of the shoulder I lie prone with the foam roller next to me a little bit of a diagonal then place my arm across it. You can get shoulders and arms from different angles this way. To do back of shoulder I lie on my side with shoulder on it and roll. You will want to roll it from all angles and stretch all angles. Sometimes the tightness is on the opposite side of where you are actually feeling the pain because it is pulling on it. I do these and use the yoga strap holding in both hands and rotating arms front to back.

Roselyn, the peanut butter muscle bombs are the best

 

[Fitnessfreakk366]

Today was Total Body and I had a great workout. LOVE THIS ROTATION!!!

Today was 4 sets of 8 reps with 1 min. 30 second rest between each set.

Arnold Press - 25's
***This was a challenge towards the last two sets. Almost didn't make the 8 reps.

Hack Squats - 75#
***Haven't done this one in a long time. First set was awkward but then I got the hang of it with the last 3 sets. Legs were robbly after I was done.

Incline Dumbbell Curls - 20's
***Felt great, got a great contraction and did the movement slowly.

Overhead Tricep Extension - 35#
***This was a good weight for this exercise.

Incline Barbell Press - 85#
***Good challenging weight. Haven't done this exercise in a long time too.

T-Bar Row - 60#
***Really felt this in my upper lats. Concentrated on the contraction.

Was going to do abs but ran out of time. I need to get up about 15 minutes earlier. I hate running out of time.

 

[buttercup78]

Diane Sue-have fun and way to make it work for you

Debbie-nice weights and workout, as usual

Linda-I'm sorry you have been having trouble for so long. Do you believe in chiropractic work? that may be an option?
I'm a bit leary myself. Also, does it feel like an impingement or just numbness? There are several rehab exercises to try for shoulder impingement.

Yesterday was weights and steady state-I took the dog on a long walk for my cardio and wore a 10 # vest. The vest is a bit bulky and kinda looks like I am carrying weapons but oh well, it gives the neighbors something to talk about

SS1-one leg bb squat 65# 3x15 per leg
pullover to press-30# 3x12
squat to bench jump 3x 15
close grip bb press 45# 3x12

SS2 overhead rear lunges 10# 3x15 per leg-these are so hard, I don't get it
chin ups 1x10, 1x12, 1x15-Debbie I did them like you suggested and it really helped
decline bench 45# 3x13
swiss ball push ups 3x12

that's all folks...
Theresa

 

[SheWolf]

DianeSue - Thanks for the foam roller exercises. Which two Racheal interviews are you referring to? Have you watched her coaching videos?

Debbie - Glad to see you are feeling better today. Nice job!


Woke up around 4 am feeling sick to my stomach. Managed to hold out until 6 am before getting sick. Nothing in my stomach though, so I am thinking it was just my BCP as they do that to me sometimes.

Anyway, today was suppose to be P90X Back & Biceps, but shoulder is still aching like mad, so I decided to do legs instead. I choose STS Disc 14 which is leg Trisets. Didn't do anything impressive as I did not want to hold a heavy weight with my shoulder so the heaviest I used was a set of 20's. Still like I worked my leg good, because I made the point to go lower in the moves and I also took away the one minute rests between the triset. Was pretty wiped out by the end do to the stomach.

 

[SheWolf]

Linda-I'm sorry you have been having trouble for so long. Do you believe in chiropractic work? that may be an option?
I'm a bit leary myself. Also, does it feel like an impingement or just numbness? There are several rehab exercises to try for shoulder impingement.

that's all folks...
Theresa

Theresa - My massage therapist believes in chiropractic work and thinks it goes hand in hand with what he does. However at this point he does not think I would benefit from a chiropractor. The weird thing with the numbness for me is usually only ever occurs when I sleep. LOL, about you looking like you were carrying weapons!

 

[toastythemosty67]

Hey Maniacs!!!

Today I am gonna just go on elliptical for 60 mins, work shoulders from my Oxygen book I have and then do an ab work. I have some light cleaning still to do and still applying for jobs. My daughter broke up with her boyfriend after 2 1/2 years and brought home alot of her clothes from his house so I am gonna do her laundry for her too..I can't stand to see it in piles so..you know how it is...if you have control freaky ways. haha. Anyhoo...hope everyone has a great day.

 

[WD]

Today I started with 4DS Bootcamp w/up and round one biceps and triceps 19 min 112 calories, then did Rachel Cosgroves Base phase workout A adding weight to some of the bodyweight segments 48 min 261 calories(that made this workout about the same length of time as when I do Rachels w/up and the workout) I followed with 10 min solution 5 Day Get Fit lean body sculpt using 10# (this is compound moves) then did the fat blasting intervals with 10#, followed with Hot Body Bootcamp cardio drills with 10#, then did 5day power yoga and Hot Body stretch with some foam roller at the end. sculpt and cardio segments were 32 min and burned 251 calories, stretch and foam roller was 31 min and burned 129 calories. Total calories today was 753 and workout was 2 hr 10 min.
Strength workout went like this
triceps dips then pyramid overhead extensions 12,10,8,6 reps 15, 20, 25,30punds
biceps w/ twist 12 reps 15's 12 reps 20's
bicep curls 1x8reps 20's, 1x6 reps 25's
bird dog 3 sets x10 reps
stability ball roll outs 3x10 reps
3 point dumbbell row 3x12 reps 30# each left then right
partial co contraction lunge 3x12 reps 15# dumbbells
push ups 3x12 reps
hip thigh extension 3x12 reps each left then right 5# ankle weights and 1 20# dumbbell held over hip
bent over reverse fly 3x12 reps 15# dumbbells

 

[WD]

Charlotte, I understand that obsession. Dh used to ask why I didn't make them do it. Well, it might lie around to long

Linda, Rachel's interviews were news show interviews I watched on her face book named after her book. i get sick to the stomach pretty easy if I haven't eaten when I take vitamins or some meds. Not pleasant. Usually if I eat something it will take about 20 minutes to let up.

Debbie, I love the way hack squats work you. I haven't done those in awhile. Nice workout.

Theresa, you ought to see me and the 20# golds gym vest. I could be carrying a lot of ammo in there LOL

 

[[email protected]]

Today I did a workout called Action Hero Babe Total body, pretty fun.

Diane Sue, I am going to make those and hope I can eat just one. I am making buffalo meatball tonight using a recipe from muscle chow.

 

[WD]

Roselyn, I am sure you will enjoy both recipes I believe Lora has Action Babe Hero workouts.